WOD Friday 7/14/17

by | Jul 13, 2017 | News | 4 comments

Warm-up
Coach’s choice

WOD prep
Farmers Carry – Build to WOD Weight

WOD

Teams of 3 or 4

4 Station Rotation

4 Rounds

1 Minute Work
20 Seconds Rest

1- Farmers Carry (45s, 35s)
2- Box Sled Pushes (2 x 70 KBS, 2 x 53 KBS)
3- Row (cals)
4- Slam balls  (20,15)
5- Rest

Farmers Carry and Box Sled Pushes will be scored in 10 M increments

Post WOD
Banded Hamstring Stretch 2 minutes per side.

 

4 Comments

  1. Deb.
    Deb. on July 14, 2017 at 7:59 am

    Slammin’ the Farmer’s Sled with a Row: 138 Total Reps
    Farmers Carry Rx: 13
    Sled Push Rx: 8
    Row for Calories: 46
    Slam Ball (30#): 71
    Fun time with Gia, Linda and Kim!

  2. John Downes
    John Downes on July 14, 2017 at 10:57 am

    A. Build to 3RM front squat – 175#…then

    B. 2 sets of max back squats at front squat weight (A)…12 and 12 reps…then

    C. AMRAP 5… of 6 front rack lunges (115/75)…I did 95#…6 TTB…6 burpees. Got 3+13…then rest 3 min and…

    D. Do work above (3+13) for time (4:57)

    Lots of work today and great coaching at Crossfit Golden Gate. Great hang with Ilana and the Liebermans at the 6am class.

  3. JoeA
    JoeA on July 14, 2017 at 11:36 am

    Farmers Carry 21rx
    Sled 17rx
    Row 70
    Slam 58 #40
    Total: 166

  4. John(Frozen)
    John(Frozen) on July 14, 2017 at 1:21 pm

    Farmers carry 19
    Sled push 16
    Row 63
    Slam ball 77
    Total 175